Whizz Kidz Flora London Marathon e-training plan
     
Welcome to the fifth Email Training Plan!

Each week we will be sending you a day-by-day training guide for the week ahead, along with lots of supportive advice. PLEASE try and stick to the plan. You will only get the best out of yourself on the day if you follow it very carefully.

If you do partake in other activities please swap your sport or training for the day in the plan. Please bear in mind that Sunday is usually your long run and will be crucial to ensure you are running good distances per week.

If you do not receive your email at any point please contact us and we will send you a replacement.
Day-by-day training plans
 
Beginner
Monday   15 mins very easy recovery jog
Tuesday Rest
Wednesday 25-30 mins steady pace
Thursday Rest
Friday 25 mins easy
Saturday Rest
Sunday 40-45 mins jog / walk
Intermediate
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A
Advanced
Monday   N/A
Tuesday N/A
Wednesday N/A
Thursday N/A
Friday N/A
Saturday N/A
Sunday N/A

Please note:
  • Times are in minutes unless otherwise stated.
  • It is important to stick to the plan to avoid injury. If you have not participated in the plan so far you need to start-off gently, not increasing running time more than 10% per week.
  • "Fartlek" is Swedish for "speed play" and consists of bursts of speed in the middle of a training run. After warming-up, run at an easy pace, throwing in bursts of speed for various distances. Vary the speed and times of the speed sections, from as short as 15 seconds to as long as 2-3 minutes. Between these bursts, allow yourself enough recovery time to match roughly 2/3 of the effort time.
  • Beginner = Get you round 5-6 hours (approx)
  • Intermediate = 4-5 hours (approx)
  • Advanced = Sub 4 hours (approx)
training tip of the week

Don’t waiver
Believe in yourself and don’t give up. There will be plenty of times when you doubt your ability to follow your plan and achieve your goals. Don’t lose sight of your goal and keep at it. We all have bad days but don’t let them affect your overall programme.

 

 A woman running and jumping with clouds behind her
Motivational tip of the week

If you don't know of anyone to run with, you may want to check out your local running club. A running club is a great to place to find other runners who run your pace.
Health and nutrition tips
Replenish your energy stores
After a workout it is a good idea to replenish your energy stores with a healthy snack. Why not make yourself a smoothie? Toss equal handfuls of blackberries, strawberries and blueberries into a blender along with 250ml of soya milk and a pinch of cinnamon (great for maintaining healthy joints). Whiz the whole lot together with three ice cubes. Delicious. And only 140 calories and three grams of fat!

 

 
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Before all sessions, please ensure that you warm up and do some light stretches. After your run you should cool down and then stretch gently to avoid injury. Avoid bouncing to stretch the muscles, this can cause harm so be careful. Gentle jog/fast walk for males is around 65% of your maximum heart rate (MHR). For women your MHR is 226 minus your age and men 220 minus your age, this is an approximation. You can accurately measure your heart rate by using a heart rate monitor; use the manufacturer’s instructions to correctly use the device. Jog is assuming a heart rate of around 70% of MHR and you should be able to chat throughout. Run is around 80% of MHR. Remember this is a guide to your days running/training and you should only run/train if you feel 100%. realbuzz.com Ltd and partners cannot be held responsible for the misuse and/or injury or death caused by using these guides. As with any training plan or guide you should consult your GP before embarking on your training. Information remains the copyright of realbuzz.com Ltd and its suppliers.